After understanding about BMR and TDEE, it is time to build your healthy eating plan. The effective healthy eating plan should not be punishing. It should not make you feel miserable. But the most important thing is that it has to show result. As you go deeper about meal planning, you start seeing these jargon around: CICO, Macro, and Micro.
What are they?
It is the abbreviation of Calories In, Calories Out. It is pretty self explanatory, basically you plan your meal for calories in, and activities for the calories out. But, how do you know how much calories should go in or out? This is where your knowledge about TDEE comes in handy.
Quick recap about TDEE or Total Daily Energy Expenditure. It is basically the approximate amount of calories you spent a day based on your BMR+your daily activities. This is the basic premise: To lose weight, you need to consume less calories than TDEE, and consume more if you need to gain weight.
What makes CICO interesting is that we can change that data. We can rise our energy expenditure by exercising, for example. That activities can either widen your calories deficit (which means you lose weight sooner), or give you extra calories to consume (if you are maintaining, or just want some ice cream).
Macro nutrients are the nutrients our body needs in large amount (hence macro). You know them as Carbohydrate, Protein, and Fat. Yes, guys… Fat is a macro nutrient, so please don’t be scared consuming them.
These nutrients make up our calories intake. There are 4 calories per gram carbohydrates and protein, and 9 calories per gram fat. That is why, when you are eating fatty food, your calories intake just… swooosh right up.
A lot of diets nowadays involves restricting one of these macros. And yes they work, they have science back them up so feel free to cautiously follow them. Personally, I don’t want to do it. Not only that I believe that every macro nutrients has its own functions, I also genuinely cannot give up crisps.
Micro nutrients are the thing that I always neglect, unfortunately. Just because our body only need a small amount of it, doesn’t mean we can ignore it. I did, and that’s my bad.
When you are trying to lose weight, and you restrict your calories, your macros has become your sole focus. Sometimes because of the restrictive calories consumption, you end up not getting enough vitamins and minerals. This is why people on a restrictive diet might look ill, or lose hair, or developing vitamin deficiency symptoms.
I am bad at this, I always top up mine with supplements.
Alrighty… I hope this helps. Please let me know if I miss anything 🙂